November 5, 2024

What to Do With Leftover Halloween Candy?

October 30, 2013 by

The holiday treat season is about to kick off!  Over the next few weeks, I want to share with you how you can maintain a healthy weight and your sanity throughout the holidays, starting with tomorrow. You may discover if  you have not already, that you inherited a lot of candy without intending to do so. Each year, I host a neighborhood trick or treat party with many families bringing their candy to pass out at our home. However, at the end of the night, they usually opt to leave all of their leftover candy with me. This usually leaves me with two options:

  1. Eat all of it, or
  2. Throw in all in the trash.

I don’t want the temptation for me or my family to have unlimited access to an abundant amount of candy and I don’t want to see money thrown in the trash.  So what to do with leftover Halloween candy? If you can relate, my solution is to freeze it!

candy

Yes, pack it all up and freeze it; and here is why.

  1. Out of sight…out of mind.  If you can resist the temptation for the first few days when you can remember it is in the freezer, you may forget about it all together.
  2. Certain candies can be used for baking a quick simple dessert, if needed in a pinch.  By taking an easy recipe, and adding something extra like those leftover little chocolates, it appears you have slaved in the kitchen all day. The best part…it gets it out of your freezer for others to enjoy.

Here is an example: I believe a dessert is a must when entertaining.  It is the southern girl in me (plus it is my favorite), but I have very little time to bake completely from scratch.  I have learned that most people want  just a small sweet after a meal (and that’s all they need).  Elaborate desserts are not always necessary, especially when trying to maintain a healthy weight.  My favorite is to make brownies with homemade icing from leftover chocolates in my freezer; or use them to add into the brownies. It is an easy way to kick things up a little, use what I have, and eliminate candy sitting out all of the time.

So instead of wondering what to do with left over Halloween candy this year, remove it from all of the dishes around your house and pack it up.  It will remove the temptation and prepare you for an upcoming holiday event when you may need a quick and easy dessert.

In Good Health,

Crystal

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Sweet Crock Pot Pork Chops

October 23, 2013 by

Fall – – my favorite time of the year.  It is finally somewhat enjoyable to be outside in Southeast Texas, but also a very busy time of the year with school and extracurricular activities. My time is limited in the kitchen, which means extra cooking with my Crock Pot is a necessity. A family favorite are these delicious Sweet Pork Chops.

 

pork chops

In addition to the fun things to do in this season, things are also about to get kicked into high gear with all of our holiday festivities and “to do’s.” Taking the time to plan and think through your meals will help you avoid the holiday weight gain that can happen quickly when things get out of control or off-schedule.

One of the techniques I share with my clients is to look at your schedule and plan your method of cooking according to what you have going on for that particular week. It can be frustrating to plan a certain meal, only to realize you do not have the time for that particular recipe.  Are there certain days that make more sense to cook in the Crock Pot? Could you double a recipe one night to have leftovers on a night you cannot cook? Decide what would work best for your family, schedule, and sanity.

Proverbs 21:5 says: “The plans of the diligent lead surely to the advantage, but everyone who is hasty comes surely to poverty.”  

Getting organized and planning ahead

can help you maintain your weight and sanity,

along with enjoying this season with friends and family.

Try these pork chops and pair it with a sweet potato and your favorite fall vegetable or just a tossed salad.  It is easy and a crowd pleaser.

Ingredients:

  • 6 Pork chops (cut ½ -3/4 thick)
  • 1 onion sliced or chopped
  • 1 tablespoon of minced garlic
  • ¼ cup of brown sugar
  • 1 teaspoon ginger
  • ½ cup soy sauce
  • ¼ cup ketchup
  • pepper to taste

 

Directions:

  • Place pork chops in Crock Pot and sprinkle with garlic and onions.
  • Mix all other ingredients in a bowl and then pour over the chops.
  • Cook on low for about 7 hours.

Nutritional Value:

  • Calories: 410
  • Fat: 18grams
  • Carbs: 16grams
  • Protein: 44grams

 

In Good Health,

Crystal

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Your Physical Wellness…It is Not All About You

October 16, 2013 by

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“I need to exercise. I know I should, but I just can’t make myself do it.”  Do these words sound familiar?  A busy life, lack of motivation, or fear of the unknown can all be reasons exercise is not a priority in a woman’s life.  However, taking the time to focus on one’s physical well-being through exercise is necessary to have a life of complete wellness, our third component of Wellness in this series.  It may be tempting to quit reading this now, but as you may have heard me say before,  your physical wellness is not all about you….so hang with me for a minute.

There are many benefits to exercise; however, one of the greatest benefits for women, in my opinion, is higher self-esteem and positive body image.  It is NOT about being a size 2 or 22. It is about feeling good with who you are as a woman and taking control of your health and fitness.  Most of us, want to feel good about who we are inside and out, but have you ever stopped to realize how we feel about our self affects other areas of our life and those around us?

For example:

  1. Our Relationship with our Spouse

Our relationship with our husband is greatly affected when being intimate with him or participating in his favorite outdoor activities become uncomfortable because of the way we may feel about our body.  The truth is looks may just be our issue, not his.  He just longs to have his wife do the things she once did with him.  Taking care of our health through exercise can give us confidence to meet his every need.

  1. Our Relationship with our Children

Staying physically active can provide the energy needed to participate in activities that children long for us to do with them.  Not only does it enable us to stay fit, but manage  the daily stress with the hustle and bustle of children.

  1. Our Relationship with Others

I have seen so many women shy away from participating in social activities with others or avoid putting themselves in situations to meet new people because of a poor body image.  It is very sad to think relationships and a deep connection with others are being missed because of a lack of security.

  1. Our Career

Recently, I had a client express to me that for years, she had turned away the opportunity to apply for a higher position at her job.  Although she knew she had the knowledge and experience, she was insecure about the way she looked and felt she would be judged by her appearance.  She was ready to start exercising and take charge of her health to gain the confidence she needed to apply for her dream job.

God wants you to know that you are wonderfully made (Psalm 139:14).  It is not about being a certain size.  It is about feeling confident in who you are so that you are able to be the woman God created you to be.  Think about it: taking care of your physical wellness is not just about you.  It is a way to bring honor to God and be the best friend, wife, mother, volunteer, employer, or employee.

family hike

In Good Health,

Crystal

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Are You Taking Care of Your Spiritual Wellness and Spending Time with God?

October 9, 2013 by

Last week I shared there are three components of Wellness—social, spiritual, and physical.  This week, let’s discuss spiritual wellness.  You may be thinking, “I got this one!  I am a believer in Christ.”  But if you are honest with yourself, are you taking the time to focus on your spiritual wellness by spending time with God?

As a Fitness and Food Designer for busy women, I create fitness and nutrition plans for women.  What has always amazed me is that most women want not only to have time for exercise, but to have time with God each day; but it can be a struggle .

Women of today, myself included, can get overwhelmed at times with all there is to do, even when things that are good.  It can seem impossible to balance all of our different responsibilities and daily tasks, great and small.   However, I believe and know from personal experience, that the only way to have true peace and balance is to focus on your spiritual wellness every day.

If things have gotten so busy for you, take a minute to remember why spending time with God each day is a necessity of life to be spiritually well.

1. To Honor God

What if your husband, a close friend, or your child said, “I love you,” yet they never took the time to listen or have a conversation with you?   I am guessing you would question their feelings by their lack of interest in you.  We bring honor to our Creator by just showing Him He is important.

2. To have a life of peace and balance

Having a life of peace and balance does not just happen.  We cannot wake up, rush out the door, stay busy all day, fall asleep to television each night, and then expect to find a sense of peace and contentment in our life. One of my favorite scripture verses is Psalm 34:14 which says,  “Seek peace and pursue it.”  We have to find the time to seek it out in our daily walk with God.

3. To have less stress and anxiety

Philippians 4:6 says, “Do not be anxious about anything, but in every situation, by prayer and petition with thanksgiving, present your request to God.”  Daily quiet time with God will reduce anxiety and stress.

4. To discover our sense of purpose

We can get so caught up doing so many “busy” things that keep us from being what God intended us to be.  A sense of purpose is found when we take the time to seek God and discover our personal gifts and talents.  It cannot be found when we busy our self trying to find it.

How do you find time to focus on your spiritual wellness?

1. Begin by realizing it is ok to start with 5-10 minutes a day.  Find a quiet place that is designated as your “quiet place.”  Have your Bible study and Bible in a basket ready to go so that you do not waste valuable time or become discouraged.

Bible basket

2. Start a daily journal.  Yes, I know it can be scary.  What if someone finds it and actually reads it?  There are many ways to journal, but I would recommend two of the following ways:

 journal

First,  journal your thoughts and feelings about the events in your day.  This can help get out all of the mental clutter that may cause stress and preoccupy you from taking time to focus on God and what He may want to tell you.

Secondly, journal your day to include all of your responsibilities and activities that can take up time in your day.  As you read it and reflect, you may find that you are spending your time on things that are not a priority.

And finally, if you are unsure how to focus on your spiritual wellness, take a moment today and read the vision you have for your life as I suggested in One Step to a Consistent Healthy Lifestyle .  When things get unbalanced for me, I know it’s time for me to revisit my vision and see how my time with God plays out in my day.

To be completely healthy and balanced, I ask you:  “Are you taking care of your spiritual wellness and spending time with God?”  If not, what is one step you can do today to make that happen?

In Good Health,

Crystal

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Are You Socially Well?

October 2, 2013 by

Wellness is one of the “hottest” health words of the 21st Century.  There are wellness programs and products everywhere.  However, I am not too sure most people know what it means.  Although it can be defined differently by many people, wellness is simply being healthy physically, spiritually, socially. For a woman to have balance and peace, each component of wellness should be a part of a healthy lifestyle. This week, let’s focus on Social Wellness.

Social Wellness can be defined as a person seeking positive, interdependent relationships with others, and developing healthy social behaviors. In today’s busy world, I am deeply saddened by the lack of true friendships between women.  Because of hectic schedules, pride, insecurities, and life’s demands, it can be easy to avoid investing time and energy into healthy relationships.

I have to be honest, there was a time many years ago that I fell into that category.  I was a busy woman, could handle things on my own, and did not feel the need to truly invest in real friendships. Oh, I had many “friends,” but not quality relationships.

Through the years, God has allowed me to go through struggles physically and emotionally that completely humbled me and brought me to the place where I realized I cannot do it alone.  During those times, if I did not have my “girlfriends” to give me Godly wisdom and encouragement, a shoulder to cry on or help with life’s demands, I do not know if I would have survived.

We, as women cannot let our pride, insecurities, anger, bitterness or busy schedules allow us to think we have to handle this life all on our own. God did not create us with that intention.  John 15:13 says “Greater love has no one than this, that he (she) lay down his life for his friends.”

WHAT IS A FRIEND

I ask you today to stop and observe if you are surrounded and invested in positive, healthy friendships.  If not, is it time to leave your “normal crowd” or to begin investing in the good friends you do have?  Remember social wellness is not just being “social.” It is developing healthy social behaviors.

A good girlfriend is:

  • an encourager
  • a helper in time of need
  • a confidant
  • someone to hold you accountable to what is right and wrong, not what you think

HOW TO MAKE GOOD FRIENDS

Even as women, we can get uncomfortable when trying to make new friends or being vulnerable with the ones we have. Here are a few ways that I have had to learn.

  • Get involved and out of your comfort zone by attending a positive social gathering that is different from what you would normally do.
  • Throw a small party.
  • Identify one person in your circle that shows the qualities of a positive friend and invest time with her one on one. 
  • Be willing to be vulnerable.
  • Distance yourself from the wrong friends so that you have room for the right ones.

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Begin today working on a well balanced life and discover how you can become more socially healthy.  Why not call a girlfriend and go have lunch?

In Good Health,

Crystal

 

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Italian Sausage Soup

September 25, 2013 by

Fall is here along with a busy schedule at my house which means time crock pot cooking. One of my family favorites is Italian sausage soup .  It is healthy and easy to throw together with a hectic schedule since I usually have most of the ingredients in stock.

 ingredients

  • 1 15-ounce can of any beans you like, drained; I use Pinto
  • 1 pound of lean sausage, your choice cut into bite size
  • 1/2 medium onion, diced
  • 1/2 medium carrot, diced
  • 3 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 15-ounce can diced tomatoes
  • 6 to 8 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • salt and pepper
  • 1 cup small pasta
  • grated Parmigiano Reggiano cheese

My kids and my husband love, love, love sausage – – any kind of sausage, and the greasier the better to them.  However, they will get a healthier choice when I cook for them.  I like using deer sausage which is leaner and more flavorful especially when lucky enough to receive some from a friend, who is an avid hunter.

sausage

 

 Here is the easiest part.  Throw everything into your Crockpot, even sausage precooked and cook 6-8 hours on low.

in crock pot

For the last hour, add your pasta and cook on high.  When pasta is tender, sprinkle with parmesan cheese and you are ready to go.

Final

 

This is a perfect meal on a cold night or a busy day when you don’t have time to stew in the kitchen.  It’s filled with lots of protein and fiber.  The carrots give one serving of a vegetable; however, you could add other vegetables such as zucchini or squash.  To add in a few more greens, I like to serve with a toss salad.

 toss salad

Italian Sausage Soup, it gives a kick to the name  soup and salad.

I can’t wait to share more recipes and tips on how to plan meals that are quick and easy for a busy schedule in my upcoming Weight Loss Teleclass.  Check it out and email me to sign up for my FREE ORIENTATION to learn more.

In Good Health,

Crystal

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One Way to Stick to an Exercise Program #10 – Make it a Part of Your Lifestyle

September 18, 2013 by

Are you tired of feeling guilty on Monday for your weekend?  Do you ever feel you should give up because you have not exercised in a week?   Then it is time to change the way you think and make exercise a part of your lifestyle.

To stick to an exercise program, we have to think of exercise as a part of our life.  That is why I am always skeptical when I hear about crazy workout programs or unrealistic times/places women attempt to exercise.  If it does not fit into your lifestyle, it simply will not work.

Let me share my personal example.  Before children, I worked out 6 days a week 1-1.5 hours a day.  However, there is no way with two children, a job, after school activities, volunteer work, and my desire to be a good wife that I am able to do that today.  If I thought I had to do that, I would definitely give up and quit. But because exercise is a part of who I am, I had to change my expectations and develop a program that works for me and my schedule.  I am able to stick to it because it is a part of my lifestyle and I make it fit for me.

I have such a passion for working with women to create a personal exercise and eating program that work with their lifestyle because I see so many give up when they feel hopeless.  It can work no matter how busy life gets.  There just has to be a change in thinking.

Number 10  in our top ten ways to stick to an exercise program:

Make it a part of your lifestyle

In Good Health,

Crystal

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One Way to Stick to an Exercise Program #9 – Look at All of the Benefits

September 11, 2013 by

Has this ever happened to you?  After exercising consistently for a solid week, you step on the scale to discover there is no change in your weight. Or, you have lost your motivation because your weight is no longer an issue for you.  It is now easy to give up and quit.  It could be because you have been focusing on weight loss as the only benefit of exercise.  One way to stick to an exercise program is to look at all of the benefits you gain from exercise.

How to Stay Motivated

Attaining a certain weight, look, or size is only one benefit of exercise. To stay focused and motivated to stick to an exercise program, take some time to think and meditate on all of the things you will gain.  Here are just a few:

  • More energy for yourself, family, peers and co-workers
  • Higher self esteem and confidence in who you are as a woman
  • Less anxiety and stress
  • Decreased risk of cardiovascular disease, hypertension, stroke, osteoporosis, and diabetes
  • Lower cholesterol
  • The ability to be a role model of health and fitness to those around you
  • Better sleep

What is Your Motivation?

Focusing on one benefit of exercise as the only motivation to continue can lead to giving up when it is not accomplished.  For example, you may not be motivated anymore to fit into a certain pair of jeans, but you are motivated to increase your energy level and decrease your stress. Last week, I talked about journaling after you exercise and suggested that you list several things you felt after your workout. When you are unmotivated, you can look back at your journal and remember all of the benefits.

Your motivation may change at different times in your life.  I must confess there was a time many years ago I was motivated to exercise only for the jeans.  Today, my motivation is to be healthy and strong for my family, REDUCE MY STRESS, and honor God.  If your motivation has not become clear to you, take a little time to determine what it is, but don’t give up.   Hold on to these scriptures:

Galatians 6:9:  And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

1 Corinthians 9:24:  Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.

Take a few minutes to write down all of the benefits that motivate you to persevere.  When you have YOUR motivation, you will find you have one way you can stick to an exercise program.

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #8 – Keep an Exercise Chart

September 4, 2013 by

I know a woman who lost over 20 pounds and increased her exercise from walking .5 miles a day to consistently walking 3 miles a day.  No matter rain or shine, she was up each morning walking.  How did she stay motivated to stick to an exercise program?  One way is that she kept an exercise chart.  Each week, she logged her weight and kept a daily record of her exercise.  What a motivator for the days she did not feel like exercising to look back over her logs and review her progress.

Who else did she motivate?

Me!  As her 11 year old daughter, she inspired me. I remember, rain or shine, my mom was out walking the streets early each morning after she spent daily quiet time with the Lord.  Because most mornings it was still dark in our large neighborhood, her tracks were made by simply walking up and down the street for three miles. After each workout, she logged her exercise including the progress of her weight in a written journal.  My mother did not have to tell me how to develop discipline and perseverance when things got tough.  She modeled them for me.

One of the things I have noticed with my clients, as I work with them to create their personal fitness and food design, is that sometimes their motivation for exercise can dwindle about half way through their program. One of my suggestions is to keep a journal.  It can be done in a notebook but, with today’s technology, it can be done on a smart phone or personal computer as well. I recommend tracking several things after exercise.

  1. Your type of exercise, distance, time and intensity.
  2. Your feelings such as peaceful, confident, fit or energized.
  3. Your weekly weight.

On the days you don’t feel like exercising, it can be motivating to look back and see how far you have come in your fitness.  You can see that you are now walking or running farther, working at a faster pace or at a harder intensity.  You may be reminded of the benefits you receive that can be quickly forgotten whether it is weight loss, a peaceful mind and heart, energy or a new found confidence.   Seeing it in writing can be motivating.

Number eight on our ten ways to stick to an exercise program,

Keep an Exercise Chart

 It might teach you something about yourself and be an example to the lives of those around you.

To download your FREE copy of a Weekly Exercise Chart, click HERE:
WEEKLY EXERCISE CHART

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In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program – #7 Progress Slowly and Be Patient

August 28, 2013 by

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Why does it happen every year?  Those New Year “Resolutioners” who start a new exercise regiment only to quit before spring arrives.  Research shows 60% of people who start an exercise program drop out within the first 6 months or even less. In my opinion, there are three reasons why people quit so quickly.

  1. They attempt too much too fast.
  2. Their schedule cannot handle that big of a change.
  3. They are not patient and want to see quick results.

When it all becomes overwhelming without seeing the desired results, they throw in the towel.  To stick to an Exercise Program past the first six weeks, you have to progress slowly and be patient.

HOW IS YOUR PATIENCE?

Patience. Who really likes that word?  I have to be honest; patience is not my best attribute.  When things are not going my way, my natural tendency is to become aggravated and quit.  However, when I think about the qualities of Jesus, I can’t help but think about how patient He is with me.  Where would I be if Jesus gave up on me so quickly?  He believes in me and knows what I can accomplish through Him.  Despite my weakness and failures, He never gives up on me.

What if you had the same patience with yourself that Christ has with you?  What could you accomplish? Could having patience with yourself be a way for you to stick to an exercise program and make it a habit? What would happen if you did not give up so quickly?

Galatians 6:9 says:

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

 I WANT IT NOW

I definitely like living in a world where we can get almost anything, quickly.  When I  make up my mind that I want something my philosophy is “why drag out the process.” I have even said this to God when praying for certain things in my life.  🙂  Thankfully, He knew that I needed to progress slowly and not add too much to my plate at one time.  There were things He needed to teach me that would take time.  He knows every time how much I can handle at each stage of my life.

It is the same with exercise.  Killing yourself trying to get quick results is not the way to develop healthy habits that will lead to a consistent exercise program.  A new program must be designed with the right program at this stage of your life.

Don’t give up on yourself.  Results happen when you are consistent.  When you decide to be patient and progress slowly, you will find it is easier to stick to an exercise program.

In Good Health,

Crystal

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